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Bilateral Flexion

Starting with the elbows bent and the arms down by the side, slowly raise the arms above the head. Keep the shoulders relaxed at all times. Do not raise the shoulders up around the ears, and ensure the elbows stay bent as the hands go above the head.

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With the weight on the knees, bend and straighten the elbows keeping the back flat.

Lateral Rotation

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.